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Sun-Tzu: Not only have you mastered the Art of War, you have mastered the basic HST protocol. Your program looks good and should be a great starting block for you. Exercise selection is fine and volume is good for the first cycle. Do a few cycles with the same format, then you will be ready to...

Happy Birthday to the vet, Steve. And a big thank you and Happy Birthday to the "Mad Scientist", Bryan Haycock. You have mad waves in the pool of the bodybuilding world,a feat reached by few. Congrats!

A better solution for this problem may be to only do unilateral exercises for the triceps so each one does their own job. For instance, do skull-crushers with dumbbells instead of a bar, or one arm pressdowns with the cable. Close-grip bench wil be difficult to do one arm at a time, unless you...

ditto for me

Dood, you have it right. As far as hypertrophy is concerned fatigue is not a necessary ingredient, just an extra topping now and then. When I sit and really think about using pre-exhaustion techniques, we always did it for feel. As in the bench press, you can feel the pecs contracting more if...

This is my current routine (varies from time to time) 5x/week training upper/lower/upper/lower/upper upper (supersetting): seated row / bench press chins / flyes (slight incline) partial deads / shoulder press (machine) calf raise (leg press machine) lower (no supersetting): leg extension...

Fausto- I have used pull-overs and I like them, but not currently using them. Serratus are a non-issue for me. Good genetics. Partial deads are done from the rack. You set the pins just below your knee level and start the dead from there instead of from the floor. Allows you to use more weight...

Here is what I do for my back routine. Seated row, pull-ups, then partial deads. This is especially effective when the loads are in the 10-5 reps range, especially on the deads. This takes my back thru pretty much every ROM with three exercises, saving the big back exercise for last when there...

I made a few assumptions about the load and rest between sets based on what I know about type II's and occlusive training. If the shoulder retraction works, awesome, if not, then what? Gotta find a way to inhibit the dominant muscles.

I have gotten to the point where I hate to have small talk with strangers because it always goes the same way: "Good to meet you. I'm a trainer. I am in school, still. No, I don't play football. No, I didn't play before. I am a bodybuilder. Who cares how much I bench!" I still like...

You'll gain again. Your new muscle from cycle one is going to increase your BMR, so you may need more calories, especially if you are eating about the same as the first cycle. So, to get that caloric surplus, eat more or decrease the cardio.

Ahhh, if I hadn't shaved my head I would pull my hair out. I must be too old-school because we always did pre-exhaustion techniques on a muscle that wasn't responding to a compound exercise. Adam says his left pec is bigger than his right, but his right arm and shoulder are bigger than his left...

I never said the load would change in the press following a pre-exhaustion exercise (for the right pec only). The load would be the same, but feel like more on the right than it usually would. It's like doing leg extensions immediately before squats. You aren't necessarily weaker, but feel the...

To answer a few questions: I do partials because I use deads as a back exercise more than anything, so partials allow me to use more load than a full dead would. I use an overhand grip personally. Feel more pull in my back that way. No straps. Reset my grip between most reps.

Hmmmm, well, pre-exhaustion works in the opposite of what you described. Briefly, when your shoulder and arm are dominant in the press, they will take most of the loading, therefore giving out before the pecs have been sufficiently stimulated. Pre-exhausting the pecs doesn't guarantee it, but...

By the way, a good test to see if you are retracting the right shoulder blade the same or as much as needed: Do dumbbell flyes and pick a weight that causes a pretty good pull in the pecs in the lower position. If you feel the stretch quite a bit on your left pec, but not your right, there is a...

Sorry, I guess I missed the part where you said your right pec was underdeveloped in comparison to your left. So, your right shoulder and arm are bigger, stronger, and probably are taking over the load when you press, so your pec is not receiving the stimulus it should. Your left pec on the...

I use the power rack and set the pins about 3-4 inches below my knees and start the dead from there.

Most likely not the creatine. Creatine cramps are more like the regular cramps you get in your calf, etc... Sounds like something to do with your form on the leg press causing muscle strain in your lower back. Pretty common to have back spasms, strains, pulls, sciatica, and so forth if your...

Ever had a pec tear? You'd probably know if you did, but thought I'd ask being your problem is a little unique. Other possibilities would be problems with innervation of the affected muscle, pinched nerve, longer tendon, etc... Could very well be exactly what you are thinking it is as well, so...